Senior High School
NOT
Health
Optimizing
Physical
Education 3
1st Semester - Module 2
DANCE
Department of Education ● Republic of the
Philippine
Health Optimizing Physical Education - Grade 12
Alternative Delivery Mode
1st Semester - Module 1: Dance
First Edition, 2020
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Published by the Department of Education – Division of Cagayan de
Oro Schools Division Superintendent: Dr. Cherry Mae L. Limbaco,
CESO V
Development Team of the Module
Author/s:
Levi Arazo del Puerto
Reviewers:
Illustrator and Layout Artist:
Management Team
Chairperson:
Dr. Arturo B. Bayocot, CESO III
Regional Director
Co-Chairpersons:
Dr. Victor G. De Gracia Jr. CESO V
Asst. Regional Director
Cherry Mae L. Limbaco, PhD, CESO V
Schools Division Superintendent
Alicia E. Anghay, PhD, CESE
Assistant Schools Division Superintendent
Mala Epra B. Magnaong, Chief ES, CLMD
Members
Neil A. Improgo, EPS-LRMS
Bienvenido U. Tagolimot, Jr., EPS-ADM
Lorebina C. Carrasco, OIC-CID Chief
Ray O. Maghuyop, EPS-Math
Joel D. Potane, LRMS Manager
Lanie O. Signo, Librarian II
Gemma Pajayon, PDO II
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Office Address:
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Senior
High
School
Senior
High
School
Health
Optimizing
Physical
Education 3
1st Semester - Module 2
DANCE
This instructional material was collaboratively developed and
reviewed by educators from public and private schools, colleges, and
or/universities. We encourage teachers and other education
stakeholders to email their feedback, comments, and recommendations
to the Department of Education at depeddivofcdo@gmail.com
We value your feedback and recommendations.
Department of Education ● Republic of the Philippines
Table of Contents
What This Module is About .................................................................................... i
What I Need to Know................................................................................................ ii
How to Learn from this Module ............................................................................ ii
Icons of this Module ................................................................................................ iii
What I Know ............................................................................................................ iii
Lesson 5 :
Personal Safety with Dance .................................................................. 1
What’s New.......................................................................................... 1
What Is It ............................................................................................. 4
What’s More ........................................................................................ 5
What Can I Do .................................................................................... 6
What I Have Learned ........................................................................ 7
What I Can Do .................................................................................... 8
Summary
Assessment: (Post-Test)……………………………………………………………… 9
Key to Answers ........................................................................................................11
References ................................................................................................................12
What This Module is About
These days, people love to watch other people dance. Competitive dance
shows like So You Think You Can Dance, and Dancing with the Stars are
dominating the world of reality television. What you may not realize, however,
is that if you get off the couch and dance yourself, it is a great way to keep
your body and mind healthy. Studies show that dancing can help you lose
weight, stay flexible, reduce stress, make friends, and more.
Being Senior High School students, you are expected to be conversant,
not just in terms of literatures, but technical related skill such as dancing.
to be able to fully comprehend to what extent knowledge may be applied and
dispersed.
But first, we need to take a close look how dance can stimulate physical
and emotional, there are also cognitive and social elements to it.
Look at the picture below
Photo Credit: https://www.health/creative-movement-exercise-a-hit-withseniors
The picture above speaks about the power of dancing in any stage of living.
It gives energy and happiness. (Retrieved from https://www.health/creativemovement-exercise-a-hit-with-seniorsseptember 22, 2015)
To come up with a healthy living, Dancing can be used as recreational
activity. Hence, it also has deterrents. There are various outlets that we can
use fitness in safest and relishing way.
In this module, you are expected to use variety of dances to achieve
the following learning competencies:
✓ Engages in moderate to vigorous physical fitness activities (MVPAs) for
at least 60 minutes most days of the week in a variety of settings in and
out of school
(PEH12FH-Ia-t-8)
✓ Analyzes physiological indicators such as heart rate, rate of perceived
exertion and pacing associated with MVPAs to monitor and/or adjust
participation or effort
(PEH12FH-Ik-t-9)
✓ Observe Personal Safety Protocol to avoid dehydration, overexertion &
hyperthermia during MVPAS participation.
(PE12FH-Ik-t-10
✓ Demonstrates proper etiquette and safety in the use of facilities and
equipment
(PEH12FH-Ia-t-12)
How to Learn from this Module
To achieve the objectives cited above, you are to do the following:
•
Take your time reading the lessons carefully.
•
Follow the directions and/or instructions in the activities and
exercises diligently.
•
Answer all the given tests and exercises.
Icons of this Module
This part contains learning objectives
that
are set for you to learn as you go along
the
What I Need to
Know
module.
What I know
This is an assessment as to your level of
knowledge to the subject matter at
hand,
meant specifically to gauge prior related
knowledge
This part connects previous lesson with
that
of the current one.
What’s In
An introduction of the new lesson
through
various activities, before it will be
presented
to you
What’s New
These are discussions of the activities as
a
way to deepen your discovery and
under-
What is It
standing of the concept.
These are follow-up activities that are
intended for you to practice further in
order to
master the competencies.
What’s More
What I Have
Learned
Activities designed to process what you
have learned from the lesson
These are tasks that are designed to
showcase your skills and knowledge gained,
and
applied into real-life concerns and
situations.
What I can do
II
This page is intentionally blank
Pre-Test
Multiple Choice. Select the letter of the best answer from among the given
choices.
________1. What is the largest component of the human body?
A. skin
B. carbon
C. water
D. calcium
________2. A condition whose symptoms may include heavy sweeting, rapid
pulse and heat cramps.
A. body overheating
B. hypothermia
C. osteoarthritis
D. fatigue
________3 It occurs when your blood pressure drops and blood flow to the
brain is temporarily reduced.
A. hyperthermia
B. fatigue
C. heat syncope
D. body overheating
________4. A heat- related condition characterized by an abnormally high
body temperature.
A. heat stroke
B. overexertion
C. hypothermia
D. hyperthermia
________5. This occurs when people push themselves too hard during
physical activities like dancing.
A. heat stroke
B. overexertion
C. hypothermia
D. hyperthermia
________6. An illness that can be caused by exposure to extreme heat.
A. heat stroke
B. fatigue
C. heat stress
D. hypothermia
________7. A medical emergency that occurs when your body loses heat faster
than it can produce heat, causing a dangerously low body
temperature.
A. heat stroke
B. fatigue
C. heat stress
D. hypothermia
________8. A term used to describe an overall feeling of tiredness or lack of
energy
A. heat stroke
B. fatigue
C. heat stress
D. hypothermia
________9. It tends to occur in people who have a diminished ability to
regulate body temperature, such as older people, very young
children or people with chronic illnesses.
A. Non-exertional heat stroke B. Exertional heat
C. heat stress
D. hypothermia
________10. occurs when someone is vigorously active in a hot environment,
such as playing sports on a hot summer day or participating in
military training activities.
A. Non-exertional heat stroke B. Exertional heat
C. heat stress
D. hypothermia
________11. When dehydration occurs, the blood becomes:
A. thicker
B. colder
C. thinner
D. none of the above
________12. During early stages of hypothermia, heart rate will _________.
A. increase
B. stay the same
C. decrease
D. stop
________13. Exertional heat stroke may be caused by which of the following?
a. Confinement in a hot care
b. Exposure to high temperatures and humidity
c. Strenuous physical exercise
d. Being kept in a conservatory in the summer
________14. Which of the following clinical signs is not associated with
heatstroke?
a. Disseminated intravascular coagulopathy
b. Hypothermia
c. Tachycardia
d. Collapse
________15. What part of the exercise workout can also reduce the strain on
the heart imposed by rapidly engaging in heavy exercise, and may
reduce the risk of muscle and tendon injuries?
a. cool-down
b. warm - up
c. strength activities
d. aerobic activity
Lesson
5
Personal Safety with Dance
“Most dancers or performers just run out of the theatre after their
performance is over. They remove their makeup, take off their costumes and
off they go. It’s so important to take 5 or 10 minutes after a show to stretch
before going home and, if they can’t, then once they get home.”
What to stretch
Though dancing is a full-body workout, some muscles are used more than
others and therefore, need more attention after.
Stretching your feet and legs seems like a no-brainer, but there are other
muscles at work that are not as obvious.
Your hip flexors, for example, allow you to lift your knees and bend your waist.
They also play a key role in keeping your hips and lower back strong, flexible,
and aligned. Your quadriceps move your knees and help rotate your hips.
They are involved and engaged in almost all leg movements.
The piriformis muscle is located behind your gluteus maximus and assists
with rotating your hips and turning out your feet.
Stretch these often-neglected parts of your body to dance better, stay injuryfree and hydrated.
How to stretch?
Hip Flexor/Quad
Kneel in a deep lunge with your back leg on the floor.
Flatten your back until you feel the stretch in the front of
your hip.
Make sure you tuck your pelvis in to ensure your back is
flat; sinking into your back too much is too much
extension. Hold for 20 to 30 seconds and repeat on the
opposite side.
1
Calves/Heels/Feet
Piriformis
Stand holding onto a chair with your right hand and grasping
your left foot with your left hand.
Maintain a flat back and pull your heel toward your butt, keeping
your knee close to your opposite leg.
Make sure you tuck your pelvis and be careful not to hike your
hip up. Hold for 30 seconds and repeat on the opposite side.
Standing Calf
Stretch
Stand with your right foot behind you and left foot in front. Keep
your heels on the floor and your feet parallel. Bend your front leg
while keeping your back leg straight.
Put both hands on a wall and lean forward, keeping your arms
straight, until you feel the stretch in your calf. Hold for 30
seconds and repeat on the opposite side.
2
Stretching keeps the muscles flexible, strong, and healthy, and we need
that flexibility to maintain a range of motion in the joints. Without it, the
muscles shorten and become tight. Then, when you call on the muscles
for activity, they are weak and unable to extend all the way.
Activity 1: Different Kinds of Dance Exercise
Table 1. List of dance Exercise
Lay on your back with your knees bent and place your right
ankle on the opposite knee.
Grasp your unelevated thigh behind the knee and pull gently
toward your chest until you feel the stretch in your butt.
Hold without bouncing for 30 seconds and repeat on the
opposite side.
Dance Exercise
1. Aerobic
What to Stretch
2.
First and foremost, dance fitness
stands out from technical or
traditional dance in that technique
and intricate choreography are not
the focus.
3
As you may have written from the list above, most Fitness exercises
were created for cardio-vascular maneuvers.it comprises the heart and blood
vessels and carries nutrients and oxygen to the tissues of the body and
removes carbon dioxide and other wastes. While cardio - vascular is operating
not in a normal effort the body needs water. So, what is the purpose of water
to your body anyway?
Water is an inorganic, transparent, tasteless, odorless, and nearly
colorless chemical substance
Your body uses water in all its cells, organs, and tissues to help regulate
its temperature and maintain other bodily functions. Because your body loses
water through breathing, sweating, and digestion, it is important to rehydrate
by drinking fluids and eating foods that contain water.
(https://familydoctor.org/hydration-why-its-so-important/)
If fluid is not replaced, the dancer will become dehydrated. Muscle
cramps, electrolyte deficits and muscle fatigue may be associated with
dehydration and heat cramps.
It occurs when you use or lose more fluid than you take in, and your
body does not have enough water and other fluids to carry out its normal
functions.
Water makes up approximately 60% of body weight and is the largest
component of the human body. The muscles we work so hard to develop as
dancers (skeletal muscles) are about 73% water, your blood is about 93%
water and even bones and teeth contain some water.
It is important for dancers to know that being properly hydrated helps
keep the body from overheating. Helping the body promote heat loss when
dancing full out will improve athletic performance and aid in recovery.
This is especially important for dancers wearing hot costumes and performing
under stage lights. Sweat losses during performance can be significantly more
than during rehearsal of the same piece. Therefore, drinking regularly (even
small, regular sips) is an important habit during a show.
4
It occurs when people push themselves too hard during physical
activities like Dancing causes injury when a person works beyond his or her
physical capacity and tolerances of his or her body’s soft tissues. Factors
related to overexertion are age, physical condition, body flexibility, obesity,
strength, and tolerance.
Overexertion injuries are generally of two types:
Sprains - stretching or tearing of ligaments
Strains - stretching or tearing tendons or muscles
refers to a group of heat-related conditions characterized by an
abnormally high body temperature in other words, the opposite of
hypothermia. The condition occurs when the body's heat-regulation system
becomes overwhelmed by outside factors, causing a person's internal
temperature to rise.
Hypothermia is a medical emergency that occurs when your body loses
heat faster than it can produce heat, causing a dangerously low body
temperature. Normal body temperature is around 98.6 F (37 C). Hypothermia
(hi-poe-THUR-me-uh) occurs as your body temperature falls below 95 F (35
C).
To give you more of this concept, you may answer the activity below.
Table 2: Signs of dehydration
Activity 2 identify Signs of dehydration
Dehydration happens when your
body does not have as much water as
it needs. Without enough, your body
can't function properly. You can have
mild,
moderate,
or
severe
dehydration depending on how much
fluid is missing from your body.
List down some signs of dehydration.
Signs of Dehydration
1.Headache
2.
3.
4.
5.
6.
7.
8.
9.
10.
5
Activity 3 My Own Fitness Routine
Stay Fit at Home, being at home for a long period of time can be good or bad
for your #FitnessGoals. As you may have written from the list above on Fitness
exercises. make a list on how you do your fitness routine at home. Make sure
that the program
you will make is safe and for everybody.
Table 3. MY 1 HOUR STEP BY STEP FITNESS ROUTINE
TIME
----------------
Procedure
Remarks
if you do not have
the equipment that
you’d normally use
Select clothes fit for your fitness at the gym, you can
routine
and
consider
selecting always replace your
comfortable clothes.
regular
exercises
with home workouts
using
these
household items.
6
Activity 4. Synthesizing Your Learning
Answer the following questions based on your learning. Be brief and concise.
1. From your own point of view, make a list that describes a person who
is experiencing Dehydration. Write down at least five (5) symptoms.
a.
b.
c.
d.
e.
2. Of the list that you have enumerated in your FITNESS ROUTINE, which
routine should always be remember when conducting any Physical
Activity? Why?
_____________________________________________________________________
_____________________________________________________________________
_____________________________________________________________________
_________________________________________
3. How will you prevent hyperthermia?
_____________________________________________________________________
_____________________________________________________________________
________________________________________________
7
“FITNESS VLOG CHALLENGE”
#HealthyAtHome
https://www.who.int/
The COVID-19 pandemic means that many of us are staying at home and
doing less in terms of social interactions and exercise. This can have a
negative effect on your physical and mental health.
Remember - Just taking a short break from sitting, by doing 3-4 minutes of
light intensity physical movement, such as walking or stretching, will help
ease your muscles and improve blood circulation and muscle activity.
ho.int/news-room/campaigns/connecting-the-world-to-combat
coronavirus/healthyathome/healthyathome
Search some fitness challenge in the internet that you are interested in
accepting the challenge. Your task is to make a fitness vlog for 7 days, relating
to the challenge and gather a short vlog. For compilation.
Min. of 7 mins Vlog compilation for 7 days’
Submission of Output, through google classroom
8
Multiple Choice. Select the letter of the best answer from among the given
choices.
________1. An illness that can be caused by exposure to extreme heat.
A. heat stroke
B. fatigue
C. heat stress
D. hypothermia
________2. Exertional heat stroke may be caused by which of the following?
a. Confinement in a hot care
b. Exposure to high temperatures and humidity
c. Strenuous physical exercise
d. Being kept in a conservatory in the summer
________3. It occurs when your blood pressure drops and blood flow to the
brain is temporarily reduced.
A. hyperthermia
B. fatigue
C. heat syncope
D. body overheating
________4. It tends to occur in people who have a diminished ability to
regulate body temperature, such as older people, very young
children or people with chronic illnesses.
A. Nonexertional heat stroke B. Exertional heat
C. heat stress
D. hypothermia
________ 5. What part of the exercise workout can also reduce the strain on
the heart imposed by rapidly engaging in heavy exercise, and may
reduce the risk of muscle and tendon injuries?
a. cool-down
b. warm - up
c. strength activities
d. aerobic activity
________6. A medical emergency that occurs when your body loses heat faster
than it can produce heat, causing a dangerously low body
temperature.
A. heat stroke
B. fatigue
C. heat stress
D. hypothermia
________7. What is the largest component of the human body?
A. skin
B. carbon
C. water
D. calcium
________8. When dehydration occurs, the blood becomes:
A. thicker
B. colder
C. thinner
D. none of the above
________9. A heat- related condition characterized by an abnormally high
body temperature.
A. heat stroke
B. overexertion
C. hypothermia
D. hyperthermia
________10. During early stages of hypothermia, heart rate will _________.
A. increase
B. stay the same
C. decrease
D. stop
9
________11. A condition whose symptoms may include heavy sweeting, rapid
pulse and heat cramps.
A. body overheating
B. hypothermia
C. osteoarthritis
D. fatigue
________12. Which of the following clinical signs is not associated with
heatstroke?
a. Disseminated intravascular coagulopathy
b. Hypothermia
c. Tachycardia
d. Collapse
________13. A term used to describe an overall feeling of tiredness or lack of
energy
A. heat stroke
B. fatigue
C. heat stress
D. hypothermia
________14. This occurs when people push themselves too hard during
physical activities like dancing.
A. heat stroke
B. overexertion
C. hypothermia
D. hyperthermia
________15. occurs when someone is vigorously active in a hot environment,
such as playing sports on a hot summer day or participating in
military training activities.
A. Nonexertional heat stroke B. Exertional heat
C. heat stress
D. hypothermia
Answer Key: ACTIVITY 2
1. Headache
2. Thirst
3. Dry Mouth
4. Dry Skin
5. Muscle Crumps
6. Rapid Breathing
7. Sunken Eyes
8. Fainting
9. Rapid Heartbeat
10. Dizziness
Answer Key: ACTIVITY 4
1. A. Headache
B. Dizziness
C. Muscle Crumps
D. Thirst
E. Rapid Breathing
2. ALWAYS HYDRATE!
3. Stay well Hydrated drink water or drinks
containing electrolytes
Answer Key: ACTIVITY 1
1. AEROBICS
2. ZUMBA
3. DANCE SPORTS -BALLROOM
4. HIPHOP
5. BELLY DANCING
6. JAZZERCISE
Answer Key: Post - test
1. C
2. C
3. C
4. A
5. A
6. D
7. C
8. A
9. D
10. C
11. A
12. B
13. B
14. B
15. B
Answer Key: ACTIVITY 3
1. Selection of Comfortable Clothes
2. Hydrate
3. Identify a safe place for
demonstrating PA
WARM-UP/Target PA
Cool Down
4.
5.
Answer Key: Pre – Test
1. C
2. A
3. C
4. D
5. B
6. C
7. D
8. B
9. A
10. B
11. A
12. C
13. C
14. B
15. A
10
11
References:
•
Nutrition For Sport, Exercise, And Health By Marie Spano,Laura
Kruskall & D. Travis Thomas Publishers. 2017
•
Ultimate Fitness: The Quest for Truth about Health and
Exercise, Abridged, May 1, 2003
Applied Anatomy of Aerial Arts: An Illustrated Guide to Strength,
Flexibility, Training, and Injury Prevention, 2018 -Emily Scherb
Full Life Fitness: A Complete Exercise Program for Mature
Adults Paperback – August 23, 20013 VL 7
The Fit and Healthy Dancer
Energizing Workout
Book by Caron Bosler, Efua Baker, and Suzanne Martin, 2012
Book by Colin Boreham, N. C. Craig Sharp, and Yiannis Koutedakis
February 2013
www.health/creative-movement-exercise-a-hit-with-seniorsseptember
22, 2015)
•
•
•
•
•
•
•
•
•
(https://familydoctor.org/hydration-why-its-so-important/)
https://www.who.int/
•
https://www.edu.gov.mb.ca/k12/cur/physhlth/frame_found_gr11
/rm/index.html
https://ausdance.org.au/articles/details/safe-dance-practice
https://ausdance.org.au/articles/details/safe-dance-practice
•
•
For inquiries and feedback, please write or call:
Department of Education – Bureau of Learning Resources (DepEd-BLR)
DepEd Division of Cagayan de Oro City
Fr. William F. Masterson Ave Upper Balulang Cagayan de Oro
Telefax:
((08822)855-0048
E-mail Address:
cagayandeoro.city@deped.gov.ph